Week #9: August 6 - 12
Sunday
7.5 miles at 6:53 pace. Was averaging a great pace for 30 minutes and then slowed down near the end.
Monday
Morning shakeout (2.1 miles at 7:07 pace).
Afternoon run (3.9 miles at 7:52 pace). For my main run I ran around the South River High School course, the site of the Seahawk Invitational. I ran at night and it was raining so my entire run was dark and in mud/water, but it was fun.
Tuesday
Tempo and hill workout:
15 minute warm-up (2.1 miles)
Two minute buildup + 12 minute tempo ran at 5:50 pace (2.4 miles). The tempo goes right into 7 x two minute hill intervals at 7:10 pace with a two minute jogging rest (two miles of hills).
Night shakeout (2.2 miles at 6:57 pace). Lifted weights after shakeout.
Wednesday
Morning shakeout (2.1 miles at 7:14 pace).
Easy afternoon run (4.3 miles at 7:30 pace) at South River High School. Felt stiff and tired from tempo and weights.
Thursday
Morning shakeout (2.1 miles at 7:11 pace).
Afternoon run (five miles at 7:00 pace). I felt fantastic during today's easy run around Annapolis as I started with a 7:26 mile and finished with an easy 6:41.
Friday
Morning shakeout (2.1 miles at 7:10 pace).
Tempo workout:
Two mile warm-up at 7:07 pace.
Two minute buildup + 20 minute tempo run at 5:52 pace (3.7 miles). Easy one mile cooldown.
Saturday
Morning run (three miles at 7:12 pace).
Afternoon shakeout (2.1 miles at 7:14 pace).
Weekly mileage: 49.6 miles
This week of training felt great and I'm happy with my fitness level going into the start of preseason next week.
